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World Class Fitness in 100 words:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
- Copyright Greg Glassman

*Try to go as close to rxd today. Nancy is 5 rounds for time but for most of you this weight on the ohs is tough. If you can only manage 3-5 reps at a time scale. If you can get 8-12 in one set then don’t scale.

Comp group

Weightlifting

Take 10min to build to a tough triple power snatch

*Not touch and go but fast drop and reset.

Conditioning

“Open WOD 14.2”

From 0:00-3:00

2 rounds of: ?

10 overhead squats, 42.5/30kg?

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats, 42.5/30kg

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats, 42.5/30kg

14 chest-to-bar pull-ups

etc… Continuing same pattern till you no longer complete the reps in the same frame

This entry was posted
on Tuesday, February 17th, 2015 at 5:30 pm and is filed under CFMSD Workout of the Day.
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